eBook Mid Foot Selfcare 02P

8/6/2019 eBook Mid Foot Selfcare 02P

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Do you complain of foot pain? It is not surprising because your

feet absorb the impact of your daily activities and wear asyou age. Since most of us take ve to ten thousand steps a day,

the total impact quickly adds up. After age thirty, your bones and

muscles in your feet may tend to weaken and the fat pad on the

bottom of the feet begin to atrophy, resulting in less cushioning

around the bones of the feet 1.

From toe to heel, this series, Common Foot Ailments, reviews

our normal gait cycle while walking or running, common types of

feet, and associated symptoms and treatment options of common

foot pain.

Common Foot Ailments

Help us to help others

Help us make this book fun, relevant and current for everyone

with aching feet. Feel free to submit studies, articles, photos,

videos by email to [email protected].

Marianne Mullins, MBA (author)

Kenneth Nicholson (designer)

Alice Flaherty, MSPT (editor)

Contents

Biomechanics of the foot 2

Common foot ailments and treatments - forefoot 4

Common foot ailments and treatments - midfoot 8

Common foot ailments and treatments - hindfoot 10

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It has been well documented

that foot problems increase

with age. A European study

found less that 3 percent of

those over sixty have normal

feet.2

Biomechanics of the foot

T

he health of your feet depends on the normal interaction

between your toes & forefoot, mid-foot, and your heel

& ankle. Foot disorders are frequently caused by abnormal

biomechanics of your entire foot and can lead to other painful

conditions of the pelvic, hips, or back if not properly treated.

A normal gait cycle includes pronation and supination.

Pronation occurs after the heel strikes the ground and continues

as your weight transfers to the forefoot. The foot tends to roll

inward and the arch attens; it exes in order to absorb the

impact. Supination occurs when the heel starts to lift, a more

rigid movement, propelling your body forward. Proper function of

your feet and lower leg muscles and ligaments during pronationand supination facilitate a normal gait cycle and proper weight

distribution while walking or running.

Link to YouTube video for normal gait

The Gait Cycle: A Breakdown of each Component

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A

n imprint of your feet (simply dipping your feet in water and

walking on a smooth surface) reveals one of three common

shapes that help dene the type of feet that you might have:

1. An exaggerated curve shape between the heel and toes

usually indicates a high arch. Feet with high arches tend to be

more rigid and less efcient at absorbing impact resulting in

repeated or severe ankle sprang.

2. A rather straight lled in area under the arch between

the heel and toes indicates a at or collapsed arch. Low archesneed support to prevent pain from arthritis and tendonitis of the

feet and knees.

3. A shape somewhere in between the high arch and at

arch is considered neutral or normal. About 90% of feet are

considered normal and are most efcient in absorbing impact and

transferring your weight from the heel to toes.3

Three types of feet to know about

There are over 250,000 sweat

glands in your feet which

excrete as much as a half-pint

of moisture per day under thestress of taking 8,000 10,000

steps per day. 4

The skin on your feet is 20

times thicker than on any other

part of your body! 5

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Basketball is just one

example of a popular sport

that results in overuse

or acute injuries an

estimate of over 1.5 million

injuries per year.7

Metatarsal Stress Fractures

Astress fracture usually starts as a small crack in the outer shell(the cortex), often invisible to an X-Ray, but over time canprogress into the bone. Most common are stress fractures of the2nd and 3rd metatarsal bones. The pain, and sometimes swelling,

will occur on top of the foot.

Stress fractures are common among runners, dancers, military

personnel and athletes. Stress fractures are usually caused by

overuse or too much pressure on the metatarsal due to a foot

deformity such as bunions or abnormal foot structures. Initial

treatment of a mild to moderate stress fracture should include

an orthotic support or brace with a metatarsal pad which

redistributes the weight away from the stressed metatarsal.

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Redness, pain or swelling of the big toe joint

The symptom of redness, pain and swelling of your big toe jointis indicative of one of the following: Arthritis (Hallux limitus or Hallux rigidus): A commonarthritic condition that forms a bump on top of the big toe joint.

It can grow and cause much pain as it rubs against your shoe.

Supporting the foot and decreasing the workload on your joint

with a rm insole and arch support is the most common way to

treat it. Also, shoes in which you rock in as you walk help relieve

pressure.

Bunions: This symptom provides an early warning of a mild

to moderate bunion (Hallux valgus) which can be treated with a

exible hinged splint, Bunion Aid. Daily wear helps correct themalpositioning of your big toe through the range of motion, and

in many cases, prevents further progression of the bunion. For

more information about bunions, download When the Foot Hits

the Ground from Toe to Heel, Series 1: Bunions.

Gout: The build-up of uric acid crystals in the bloodstream

crystallize and deposit in the joints, especially those of the feet.

Anti-inammatory medication and a change in food diet are most

commonly prescribed for this painful condition. 8

It is misleading to think you do not have a bunion unless you

incur pain. In general, it can take many years for a bunion

to develop, and especially to the point of pain.

Early signs of a bunion include:

Early movement of the big toe towards the smaller toes

Bump on the base joint of the big toe

Deep dull in the joint pain

Pain on top or side of the big toe from shoe pressure

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Hammertoe, severely bent toe(s)

Ahammertoe is a permantly bent toe, usually one of the foursmaller toes. The fourth and fth toes tend to rotate underslightly as well as bend. A more severe hammertoe will actuallystart to cross over the toe next to it. Because of the bent nature

of hammertoes, painful calluses and corns form over time.

Treatment includes wearing shoes that avoid pressure on your

toes and using gel toe sleeves and hammertoe splint loops.

As a hammertoe becomes progressively more bent, pressure on

your joint between the toe and the ball of the foot increases

resulting in a condition called capsulitis an inammation of the

joint. Wearing metatarsal pads can help redistribute pressure

away from your toes.9

There are two types of hammertoes:

1. exible hammertoes can bestraightened with the ngers and are

usually easy to treat with metatarsal

pads to alleviate pressure and splints

to decrease the contraction of the

toes.

2. rigid hammertoes cannotbe straightened with the ngers and

often require surgical treatment.

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Mid-foot Pain

Fallen and collapsed arches are the root of many foot problems

According to Northcoast Footcare, Inc. tight calves andoverpronation cause a majority of foot problems. When thecalf muscles (or Achilles tendon) are too tight, it pulls up the heel

bone earlier than in a normal gait. As it does, the talus (ankle

bone) tilts downward and rotates inward, forcing the mid-foot to

collapse. Otherwise, known as overpronation. 10

Although fallen arches can be hereditary, obesity, diabetes,

arthritis and inappropriate shoes frequently contribute to the

condition. Jonathan Cluett, M.D., About.com Guide, recommends

arch supports, either off the shelf orthotics insoles or customorthotics. A brace with an adjustable dual strapping support

system that provides an inward and upward support to the

metatarsal arch is a new way to provide support to a collapsed

arch. Also, avoid wearing high heels because wearing high heels

over time causes the Achilles tendon to tighten.

Those who have at feet (pes planus) or collapsed arches

may suffer from a syndrome known as Posterior Tibial Tendon

Dysfunction (PTTD). The symptom is pain from behind the ankle

bone to the arch of the foot. Flat-footed women ages 40 60

years of age and overweight are most common among those

who are affected by PTTD. Seek advice from a podiatrist or

orthopedist where they will most likely recommend rigid shoes or

custom insoles. 11

The role of your mid-foot in walkingand running

The mid-foot consists of ve

irregularly shaped tarsal bones that

are connected to the forefoot and

hind foot by muscles and the plantar

fascia (arch ligament.) Your mid-foot

helps transfer weight from your heelto toes through the motion of walking

and running.

You place about 2-3 times your body

weight in pressure on your feet when

walking. When running, this pressure

can increase to nearly 7 times your

body weight!12

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Foot Arthritis

Arthritis in the feet is most common among those who have atfeet because the mechanics of the foot have shifted in a waythat places excessive stress on the joints. Over time, cartilagethat protects your joints start to break down, creating friction

in the joints. Symptoms include frequent aching and pain, bones

spurs on top of the foot, and general bone stress.

Using a strong adjustable arch support controls the attening of

the foot, reducing stress on arthritic joints. 13

Plantar broma

Plantar broma is a soft brous benign tumor that grows very

slowly on the arch of the foot. Sometimes, it disappears without

treatment or it can be treated with custom-molded orthotics that

decreases pressure on the tumor site.

Exterior tendonitis

Exterior tendonitis is an inammation of tendons on top of the

mid-foot usually caused by tight shoes or tightly laced shoes. Most

common treatment is icing the site, taking an anti-inammatory

medication, and gently exercising the foot with stretchingexercises. 14

The human foot has been called the

mirror of health. There are more

than 300 different foot ailments.

Some can be traced to heredity,

but for an aging population, most

of these ailments stem from the

cumulative effect of years of neglect

or abuse. Many foot problems can

be treated successfully, and the painof foot ailments relieved by visiting

a Podiatrist, a doctor of podiatric

medicine (DPM).

Source: APMA.org

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Lower Extremity Review publishes an informative discussion of

the new guidelines for heel pain treatment and touches upon

the controversy around various treatments of plantar faciitis. 16

Slight elevation of the heel by wearing heel cups or heel wedges

in your shoes helps elevate your hind foot, reducing pressure on

the plantar fascia. Also, rest, anti-inammatory medicine and

aggressive stretching exercises are often recommended.17 Night

splints that hold the foot at a 90 angle, stretching the calf

muscle and plantar fascia are essential in treating severe cases

of Plantar Fasciitis. Also Cortisone injections, physical therapy,

and custom orthotics can help relieve pain.

Watch a video on Plantar fasciitis

Hind foot (Ankle & Heel) Pain

Plantar Fasciitis

Plantar fasciitis is the most frequently encountered cause ofheel pain, according to Dr. Stephen M. Pribut, DPM. Plantarfascia is the brous tissue that connects the heel bone to the

bottom of the toes, providing support throughout the bottom of

your foot. The weakest point is where the plantar fascia attaches

to the heel bone. Excessive pressure on this area may cause pain

to shoot down into your toes. Also abnormal motion of the foot

caused by overpronation frequently leads to Plantar fasciitis. Pain

usually occurs during the rst few steps after sitting or resting

and usually subsides. However, prolonged standing, walking, or

running can iname the brous tissue.

Posterior Heel Spurs

A heel spur (calcication of the Achilles tendon) causes pain

to the back of the heel bone or up the tendon of the heel.

Essentially, this hook of bone leads to inammation, pain and

swelling. Pressure from shoes and activity can sometimes make

the symptom worse. Treatment usually includes physical therapy,

anti-inammatory medication, stretching, and wearing open-

backed shoes such as clogs or sandals. 18

Achilles tendonitis

Inammation of the Achilles tendon usually starts with stiffness

in the back of your heel or ankle, and pain can shoot up your

leg when pulling your toes forward. Stretching the tendon gently

and wearing more supportive shoes and arch supports can help

eliminate the pain.

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Seriously consider the styles of your shoes

N

ow that you are aware of some of the foot conditions that

are associated with certain types of foot pain, you should

consult with your medical physician or professional for additionaltreatment options.

In the meantime, the most common advice is to wear proper-

tting shoes with appropriate support, stretch and exercise your

feet, and lessen the impact on your feet by keeping your body

weight down.

Treat your Feet with Home Remedies for Foot Pain

Vinegar: Alternate between a hot & cold water mixed with vinegar

towel wrap ve minutes each, three times.

Epsom salt: Soak your feet for at least fteen minutes in a warm bath

lled with Epsom salt.

Sage: Rub a couple of sage leaves and boil in 2/3 cup of apple cidervinegar. Soak a cloth in it apply to your feet.

Water: Good ole H2O Dip your feet in hot water for two minutes; dip

in cold water for fteen seconds. Alternate for up to fteen minutes.

Food: Reduce bloating or foot swelling with foods that help keep uid

levels balanced: bananas, coffee, tea, poultry, fresh sh, and yogurt.19

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References

1 Langer, Paul, DPM, Great Feet for Life, Footcare and Footwear for Healthy Aging,Copyright 2007, page 1.

2 Langer, Paul, DPM, Great Feet for Life, Footcare and Footwear for Healthy Aging,

Copyright 2007, page 1


Copyright 2007, pages 7-8

4 http://sweetfeetboutiqueandthings.com/pages/footfacts.php

5 http://www.totalfootcare.ca/Fun%20Foot%20Facts.htm

6 http://www.sportsinjuryclinic.net/cybertherapist/front/foot/metatarsal.htm

7 Hughston Health Alert, Basketball and the Foot and Ankle, http://www.hughston.

com/hha/a_16_4_3.htm

8 Langer, Paul, DPM, Great Feet for Life, Footcare and Footwear for Healthy Aging,Copyright 2007, pages 79-80


10 http://www.northcoastfootcare.com/pages/Cause-of-Common-Foot-Problems.html


Copyright 2007, page 73

12 http://sweetfeetboutiqueandthings.com/pages/footfacts.php

13 Langer, Paul, DPM, Great Feet for Life, Footcare and Footwear for Healthy Aging,Copyright 2007, page 74


Copyright 2007, pages 74-75

15 Hughston Health Alert, Basketball and the Foot and Ankle, http://www.hughston.com/hha/a_16_4_3.htm

16 Lower Extremity Review, Heal pain revisited: New guidelines emphasize evidence,June 2010

17 https://www.northcoastfootcare.com/pages/Heel-Pain-and-Plantar-Fasciitis.

html#therapy


19 Home Remedies for Foot Pain, by Sharon Morris, Assoc iated Content

Disclaimer

The content of this e-book, When the Foot Hits the Ground from Toe to

Heel, was carefully compiled from various publications, web sites, and otherresources. Particular value was placed on providing an overview of the foot

and common conditions in layman terms. We would like to point out that theinformation found in the e-book is of general nature and cannot cover every

individual need.

The e-book does not replace medical or expert advice. We recommend

consulting a physician or professional expert of your choice.We cannot be held liable for correctness or completeness of the information.This also applies to the information on external websites, which are linked

to the e-book. Regarding hyperlinks and references to the websites of otherproviders, Alpha Orthotics Corp. cannot be held liable for possibly illegal

content or other breaches on the websites of external providers.

The use of this website and downloading of data occurs at ones own risk.Alpha Orthotics Corp. cannot be held liable for the content or the effects of

the website www.alphaorthotics.com.

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At the beach, take off your shoes

and walk in the sand. This not

only massages your feet, but

strengthens your toes and is good

foot conditioning.
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